Dorm Room Workouts For the Girl on the Go

Work out from the comfort of your own dorm room.

by KATERINA BINIARIS    ★    APR. 03, 2017


With the busy schedule of a college girl, it’s hard to find the time, and sometimes even the motivation, to go to the gym and get in a solid workout. Staying in shape is important for everyone; however, working out does not always require an hour-long trip to the gym or even any machines.

When you’re stressed and running short on time, it is still possible to get in a quick workout that will burn off some calories and help you get your summer body. Here are six quick and easy workouts that anyone can do right in their dorm room. This week’s focus is lower body.

Donkey Kicks


Start with your hands and knees on the floor. While keeping the right knee bent at 90 degrees, flex your right foot and lift your knee to hip level. Then lower your knee without touching the floor, and lift up again.
Target muscle: Glutes
Reps: 15 (per leg) 



Lie flat on the floor on your back with the hands by your side and your knees bent. Using your heels, lift your hips up toward the ceiling while keeping your back straight and hands on the floor. Hold your body up for a few seconds and then lower it. 
Target muscle: Glutes and Hamstrings
Reps: 15

Leg raises


Stand next to a bed, desk, or something to hold onto for support. Start by standing up straight with on leg pointed behind you. Raise your leg as high as you can behind you while keeping it straight. Hold for a second, and lower. 
Target muscle: Glutes
Reps: 15 per leg 



Start by standing with your back to the couch, about two feet away from it. Place one foot back on the couch and then lean forward until the other leg is at a 90 degree angle. Lift yourself up straight again, swap legs and repeat the lunge.
Target Muscles: Calf muscles in your lower legs, your abdominal muscles and your back muscles act as
Reps: 15 per leg 



This is just a basic squat. Stand up straight with legs shoulder-width apart and then slowly lower your body down until your knees are bent at a 90 degree angle. Make sure you keep your butt pushed out to target that area. 
Target Muscles: Glutes, thighs, and hip muscles
Reps: 20

Wall sit


Lean against a wall, with your back straight. Lower your body so that your knees are bent at a 90 degree angle. Keep your form for one minute straight. With practice, the minute-long squat will get easier and easier.

Target Muscles: All muscles in your legs and especially in your glutes.

Time: One minute


Repeat this entire workout 2-3 times to get a full lower-body workout! This quick, 20 minute workout is perfect for when you don’t have the time for a trip to the gym. In just six, simple moves, you can get beautifully toned legs without even having to leave your room. No equipment, no long walk to the gym, just you! 

Tayler Bradford